Proper abinci mai gina jiki ga nauyi asara namiji

Bisa ga Ma'aikatar Lafiya, da yawan maza da kiba a kasar mu ya ninka a cikin past biyu shekarun da suka gabata. A yawa na high-kalori abinci da kuma ta samuwa, rage jiki aiki - da abubuwan da ya kai ga catastrophic yaduwar cutar, kawo lambobi na Rasha da kuma Amurka statistics. Likitoci suna kara ƙararrawa, iƙirarin ya zama a cikin m yanayin jiki a yau shi ne ba kawai gaye, amma kuma dole. Mafi nasara mutane, ko da kuwa jinsi, ya zama na zamani Trend, manne ga lafiya salon. Masana kimiyya sun ce dace abinci mai gina jiki ga maza don rasa nauyi taka ma fi girma rawa fiye da mata. Kiba sau da yawa kai karfi jima'i wakilan wani tunanin rashin jin daɗi, shi ne dalili na low kai girma. Yana kuma iya zama wani tushen matsalolin da dangantaka da zuciya da jijiyoyin jini da kuma sauran tsanani cututtuka. Amma yadda za a canza saba rage cin abinci? An sani cewa a cikin menu slimming maza kada ta kasance cutarwa da kuma nauyi abinci, kullum kalori abinci cinye ba zai iya wuce 1600-1800 kcal, da kuma bukatar ci akalla 4-5 a rana sau a cikin kananan rabo.

Ya Kamata Na zabi wani karfi jima'i da abinci da kuma yadda za a rasa nauyi ba tare da yunwa

Maza, da bambanci ga Ladies, godiya ga peculiarities na halitta na jiki, shi ne sauƙin rasa nauyi da wuya samun nauyi. termolipoliza matakai (mai kona) Kwatsam daga gare su azumi isa, da kuma hira da carbohydrates a cikin kitsen nama ne sosai m. Wannan taimaka wajen cimma gagarumin sakamakon da zabi a dace rage cin abinci domin nauyi asara. A gida, maza isa ya rage caloric abun ciki na wani kullum rage cin abinci na 10-20 bisa dari zuwa cikin jiki domin samar da makamashi fara amfani da kansa mai reserves. Amma da yawa daga cikin karfi jima'i ne m abun da ake ci, kirgawa jaraba ga rasa nauyi ne zalla mace zama. Men fi son wasanni horo, a matsayin babban factor na nauyi asara. Duk da haka, ba su yi la'akari da muhimmancin da cikakken arziki na jiki da adadin kuzari. Healthy cin for maza su rasa nauyi inganta wani babban matakin metabolism a cikin jiki, wanda taimaka yadda ya kamata karya saukar fats, shi na taimaka wa tsare da kuma karfafa tsokoki. M cin kananan rabo abinci sa ya yiwu ba ga jin mai raɗaɗi yunwa da rashin nauyi muhimmanci. A mafi dace da samar da lantarki tsarin for maza ne, karɓa mai karu a caloric rage cin abinci yayin da lokaci guda gina tsoka taro ta yau da kullum motsa jiki. A mafi tasiri rage cin abinci domin karfi jima'i, da yawa masana yi imani da gina jiki.

A kullum kudi na sunadarai, fats da kuma carbohydrates for slimming maza

Total caloric ci ga wani mutum wanda ya kashe mafi na rana zaune a cikin ofishin, ko a gida a kwamfuta, shi ne game da 1500-1600 kcal, kuma ga mutãne waɗanda suke da wani aiki jiki aiki ko wasanni, wannan siga za a iya ƙara har zuwa 1800-2000 kcal. Rich a gina jiki wadata kewaye (da adadin furotin wanda shi ne 25-30 bisa dari na kalori ci), za a iya hanzarta da metabolism da kuma rage caloric rage cin abinci 90-100 kcal per day. Isasshen amfani da dabba gina jiki da kuma kayan lambu asalin taimaka ba kawai rashin nauyi, amma kuma su hana ta bugun kira na sauri, a harka na gazawar na rage cin abinci. Proper abinci rage cin abinci mutum, wanda yake son ya rabu da wuce haddi da kilo da kuma kula da sakamakon hada da 25% gina jiki, 15% kitsen da kuma 60% m, trudnousvoyaemyh carbohydrates. Da yin amfani da kullum da ake bukata na gina jiki (talakawa mutane - 1-1.5 g da kg na jiki nauyi, da kuma 'yan wasa da suke so su inganta da kuma tsoka sauƙi - 2-2.5 g) kara habaka rayuwa kudi, da rage a ci da kuma karfafa tsokoki. Bugu da kari, shi ya gina tsoka taro taimaka ƙona kitsen da nagarta sosai da kuma daidaita nauyi nasara.

Mene ne kayayyakin da ka bukata don zaɓar menu?

Protein abinci ga nauyi asara ya zama na high quality, tare da m adadin mai da nama (naman sa, kaji nono - kaza ko turkey), kifi, da teku mazaunan, kiwo kayayyakin, qwai da kuma kwayoyi. Na kitse kawai kawo amfani unsaturated m acid (m acid). Son ne da aka ba abin da ake ci abinci high a Omega-3 m acid: teku kifi (kifi, tuna, teku bass, sardines, da dai sauransu). Bugu da kari, kafofin na da muhimmanci fats bauta a matsayin legumes, kwayoyi, madara da kuma sauran kayayyakin. The adadin carbohydrates a lokacin nauyi asara masana shawara don rage, amma ba su ware muhimmanci na gina jiki. Wadannan mahadi wani tushen samar da makamashi, don haka cewa hadaddun carbohydrates kamata a kunshe a cikin kullum rage cin abinci: wani iri-iri na hatsi, porridge (buckwheat da kuma oatmeal), hatsin rai gurasa, launin ruwan kasa shinkafa, zuma. Amfani da su mafi alhẽri a farkon rabin na rana. Carbohydrates don kauce wa ga nauyi asara ake kira sauki: fari burodi da kuma pastries, sweets, ruwan lemo da sodas. By guda "m" carbohydrates masana kawo barasa. A daidaita cin abincin nasu don mutane su rasa nauyi bai kamata ya ƙunshi sayar da giya, mai dadi garu giya da giya daga gwangwani. Lovers zauna tare da abokai a kan gilashin "live" kumfa iya lokaci-lokaci bi da kanka zuwa ga wata ƙungiyã, amma ba fiye da 1-2 sau a mako.

Cellulose, mafi bitamin da kuma ma'adanai

Kayan lambu fiber, maido da narkewa kamar matakai a cikin jiki, dole ne hada a rage cin abinci na maza resets da karin nauyi. Su ne kalori-free, amma samar da zaunanniya ji na satiety, ta aiwatar da tsarkakewa jiki. A ikon for maza ya yi rashin nauyi, bisa ga WHO shawarwari, dole ne ka hada da kullum 38-40 grams na zare. Yana da arziki a cikin kõwace zangarniya akwai ƙwãya unprocessed (buckwheat, launin ruwan kasa shinkafa, da alkama), legumes (Peas, chickpeas, alkamarta da wake), da kayan lambu da 'ya'yan itace (kwasfa wanda kunshi abin da ake ci fiber), tsaba (flax, kabewa da sunflower) da kuma kwayoyi. Shugabannin a kan abun ciki na fiber da 100 g na samfurin ne: bran (hatsin rai, oat da kuma alkama) - 44 g; legumes - daga 7 zuwa 15 g; dukan alkama burodi - daga 7 zuwa 9 g, da kuma hatsi - daga 8 zuwa 10 g girmamawa a kan wadanda ba starchy "kyautai yanayi": alayyafo, Kale, Broccoli, cucumbers, kore apples da kuma 'ya'yan itatuwa Citrus, melons, plums da sauran kafofin bitamin da kuma ma'adanai zai taimaka saturate jiki da wadannan muhimman aka gyara, zai ƙara ƙarfi kuma inganta rigakafi.

A size da kuma yawan servings na ruwa

Don cire karin nauyi, dole ne ka rage adadin abinci. Ga daya liyafar maza yarda ka ci ba fiye da 250 ml na farko tasa, 150 g na salad ko hatsi, 100 g na kifi ko nama. Kalori su snacks kada wuce 150-200 kcal. A saman biyar healthiest abinci zuwa da sauri gamsar da yunwa ba sun hada da kwakwalwan kwamfuta, azumi abinci da cookies, da ayaba, duhu cakulan, kwayoyi, gida cuku da berries, a sanwic na hatsin rai gurasa da wani yanki na Boiled kaza nono da kuma yanki na kokwamba ko latas. By girma undershot (sai 'ya'yan itatuwa da kayan lambu), da matsakaita na 100-200 A daidaita abinci mai gina jiki na maza da ke neman rasa nauyi, da muhimmiyar rawar da aka buga da adadin ruwan da ka sha kullum. Da ruwa mai tsarkakẽwa ba tare da gas bukatar sha sau da yawa kamar zai yiwu, a kalla 1,5-2 lita kullum. Ya taimaka bugun sama da metabolism, stimulates narkewa ta kara adadin fiber, inganta aiwatar da lipolysis (rugujewar kitse). The ruwa ya ƙunshi wani adadin kuzari da kuma kau da gabar ƙarya yunwa, a lokacin da wani mutum shi ne ainihin m. 150-200 ml ruwan sha da abinci, maza rage ci kuma yawanci ci kasa.

dafa abinci dabaru

Healthy cin for nauyi asara (ga mutãne) za a iya shirya a gida, otvarivaya kayayyakin, shirya su domin kamar wata, a gasa ko stewed. Na kyauta da na halitta ne mafi alhẽri ga yin sabo salads ko smoothies, cocktails. The adadin gishiri a lokacin da aiwatar da samar dafuwa fitacciyar dole rage ta ƙara mahara lu'ulu'u ko maye gurbin lemun tsami ruwan 'ya'yan itace (lemun tsami), da kayan yaji, bushe ganye.

Running ga nauyi asara

Rage caloric ci kamar yadda dole da kuma daidaitawa da ikon ga maza don rasa nauyi, don magance matsalar wuce haddi nauyi ba tare da wasanni wuya. Wannan Hadakar m don rage girma na jiki, tare da girmamawa a kan ganiya jiki kaya ne mafi inganci hanyar rasa nauyi. Lokacin yin darussan ƙara ja da tsokoki, wadda take kaiwa zuwa wani karuwa a kashe kudi da adadin kuzari da kuma kona mafi m girma. A wani babban BMI ko jiki nauyi mafi girma daga 90 kg, da kuma mutum a kan yana da shekaru 45-50 shekaru, ana nuna tafiya a kan wani na'urar motsa jiki, ko tafiya a waje da kuma guje da aka haramta, kamar yadda zai iya haddasa lalacewar da gidajen abinci da kuma gurfãne. M, lafiya da abinci ga nauyi asara ga mutãne, yanã tafiya da gaggãwa da hankali kara kaya daga m taki na jogging zuwa matsakaici da kuma zafin gudu accustom jiki zuwa sama, kuma suka ciyar da adadin kuzari, mai kona nasara. Regular yi na wani amfani tasiri a jiki sigogi, yanayin tsokoki da kuma na dukan jiki.

Mai lura "cubes" daga latsa

Domin cimma cikakken mutum mai kyau da kuma taimako na jiki, shi wajibi ne na farko na duk don tsara wani yau da kullum, daidaita cin abincin nasu ga nauyi asara. Domin maza, latsa swings, yawanci da dagawa da jiki daga yiwuwa matsayi. Irin wannan ƙungiyoyi taimaka ƙone da ya fi kowa daga maza da irin kitsen - ciki. Amfani da 20 na irin wannan mataki shi ne zai yiwu don ya ƙona game 7 da adadin kuzari. Ciki tsokoki masu horon bayar da shawarar ba to load fiye da sau uku a mako, ba su huta a cikin wani yini. Bayan 15-20 maimaitawar zama muku wani sauki abu, kana bukatar ka wahalad da wani motsa jiki ta ƙara nauyi (dumbbells da yalwatãwa).

Tips daga gogaggen

Yana da muhimmanci cewa abinci ga slimming maza sun cika. Yana dole ne ciyad adam, ba kyale shi ya overeat. Cin lafiya abinci, wani mutum yana bukatar a kula da isasshen makamashi matakan, ba tare da samun da wuce haddi da adadin kuzari. Dakatar soyayyen da abinci mai kayan yaji, pickles da kuma kyafaffen naman alade, tsiran alade, naman alade da kuma sausages, mayonnaise da kuma gwangwani kayayyakin. Wajibi ne a rage adadin sukari ko ware shi daga cikin abinci. A lokacin da nauyi asara ne mafi alhẽri ga manta game da yin burodi da kuma confectionery, azumi abinci da kuma high-kalori desserts. Kana bukatar ka ci bambance bambancen don aiwatar da rasa nauyi ba ya yin halitta diskfomforta. The jiki sosai da sauri samun amfani da su a daidaita cin abincin nasu, wanda zai taimaka ba kawai yadda ya kamata rasa nauyi, amma kuma a dogon lokaci domin tabbatar da cimma sakamako.